I get this asked all the time… how often do I need to exercise?

 

Before I even delve deeper into the answer of this, you must first define what you mean by exercising.  Honestly it may seem silly to you but I think we can often get confused by this.  We know moving or activity is good for us and our wellbeing but it is exercise in its true sense? Read more here….

 

[Related article: What is exercise?]

 

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Let me deal with this by firstly finding out your goals.

Usually it is either for

 

strength/building muscle,

fatloss or

cardio fitness.

 

And it depends on what you want to achieve and by when.

For example, if fatloss is your goal and you want to lose 10lbs, you cannot achieve this in 30 days attending only doing one hour of exercise in class a week and not changing up your nutrition to go with it.

 

[Related article: You can’t out exercise a bad diet]

 

However, if fitness is your goal, you have not been exercising for a while or just returning and you only have one hour a week, you will find after 6 weeks of one class a week you will feel fitter and stronger.

So let’s look at the formula:

 

Goal #1 Fitness & Fatloss

 

Then the answer is….

 

High intensity Interval/Tabata Style Training

 

With this style of training you can achieve amazing results with fitness fast.

A Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout and here lies the main reason for its attractiveness because it saves a lot of time for people. It offers the maximum benefit with the least amount of time used to get those results.

 

The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.

Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.

Simply 30-45 minutes, 3 times a week will result in amazing results. 

But the magic number is 3.

If you are a beginner or currently not as active or fit, HIIT style training can be intense and actually counterintuitive.

Here is the best way to do HIIT training based on your fitness levels:

 

Beginners  10 sec activity, 20 sec rest

Progressive 20 sec activity, 10 sec rest

Advanced 10 sec activity, 10 sec rest or moving to 1 minute activity, 20 sec rest.

 

And using the kettlebell for these workouts has the additional benefit of building strength and lean muscle. It’s like a double whammy.

So for a beginner, you would want to attend one of our 6 Week Beginners Programmes to get started and to get you fitter faster as we build up slowly to this form of training.

For those currently active in terms of walking or attending other fitness classes, a 2 Hour Workshop is a great introduction to Warrior Goddess Kettlebell Training.

And then, as a graduate attending one of the LEAN Warrior Goddess Kettlebell Training classes can burn up to 500 calories in a 45 min class.

Attending two classes of LEAN a week and adding one STRONG or CURVY class is ideal for anyone wanting to lose weight and  get that muscle tone look to their curvy Goddess bodies.

 

[Related article: Why you want to focus on building lean muscle in your 40s, 50s and 60s]

 

Building muscle mass however needs just a little bit more science.  This is the process needed to build a bigger more rounded bum or add muscle to make legs more shapely or turn bingo wings into strong, lean arms.

 

Building muscle, called Muscle hypertrophy

 

This involves an increase in size of skeletal muscle  through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and mycrofibular hypertrophy, which focuses more on increased myofibril size, known as Pump and Mass.

 

Rule #1:

Muscle-building is a science. Your best bet is to follow the basic principles of hypertrophy (more on this in a moment) to increase your likelihood of seeing results.

 

Rule #2:

Every body is different. Two people can be on the exact same program and experience different results. Some can get jacked on bodyweight movements, other have long, lean defined muscles after some TLC from the dumbells. This is an important reminder for copy-cat behaviors. You can choose to follow the practices of the fittest female in the gym, but what works for them might not be the best for your body or could very well violate rule number one. Which leads to…

 

Rule #3:

Knowledge is everything. Science is an ongoing process, and new studies are guaranteed to do one thing — provide us with new questions to ask. Use rules one and two to help build the best program for you body, but remember we’re always learning and improving our understanding of what works best.

However, building muscle with kettlebells is easier than you think.

 

You may know that kettlebell training offers many fitness and performance benefits, however the big question is can you really build muscular hypertrophy with kettlebell training?

The answer is yes – you can.

 

The basic premise is that you build muscle through the benefits of resistance training.

Add a heavy load and stress the muscles, you will build muscle.

But, there’s more to it than that.

Since kettlebell training is a unique, proven form of resistance training, you can definitely put on muscle using a kettlebell, but what’s better is a pair of kettlebells.

Your results will depend on the training protocol and other variables (rest, nutrition, and many other things).

This is important to stimulate powerful hormones, such as growth hormone, that are critical for lean muscle building.

A short, explosive kettlebell workout can stimulate many powerful hormones in your body to optimize body composition (shed fat) and enhance muscular hypertrophy.

And this is why frequency, the right workout plan, coupled with good eating can help you to get lean, strong and curvy in less than 45 minutes 3 times a week.

 

So what do you need to do?

  1. Decide on your goal (strength, fitness, curves or fatloss or all 4!)
  2. Decide on your timeframe to achieve that goal (6 weeks, 12 weeks, 6 months)
  3. Commit to follow the below training plan to achieve it

 

The sample training plans here below all feature in the Warrior Goddess Kettlebell Handbook which is given to every Warrior Goddess Kettlebell Graduate when they book their first Graduate class (block or membership).

 

SAMPLE WEEK FOR BEGINNERS

NEW TO WORKING OUT

MINIMUM 3 SESSIONS A WEEK

 

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
LEAN REST STRENGTH OR CURVY REST  

LEAN

 

REST REST

 

 

SAMPLE WEEK FOR INTERMEDIATE

SEE A DIFFERENCE IN 3 WEEKS, A CHANGE IN BODY SHAPE IN 6 WEEKS

 MINIMUM 4 SESSIONS A WEEK

 

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
LEAN CURVY STRONG REST REST

 

WARRIOR OR

LEAN

REST

 

 

SAMPLE WEEK FOR HIGH INTENSITY ADVANCED

– FAST TRACK FOR A SHORT TERM 90 DAY GOAL TO A WHOLE NEW WARRIOR GODDESS BODY

MINIMUM 5 SESSIONS A WEEK

 

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
LEAN CURVY STRONG OR LEAN WARRIOR OR STRONG
 

REST

 

WARRIOR & LEAN REST

 

 

SAMPLE WEEK FOR UPKEEP/MAINTENANCE

– GOT THE BODY, NOW KEEP IT

 

MINIMUM 3 SESSIONS A WEEK

 

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
LEAN REST EITHER:

WARRIOR

OR REST

EITHER:

STRONG OR REST

REST

 

ALTERNATE:

WARRIOR OR

LEAN

REST

 

On REST days, take advantage of all the time you have saved from your workouts and do something special JUST for YOU.

 

If you want to find out more about the Warrior Goddess Kettlebell Training Monthly Membership to work towards your 3 workouts a week, click here >>>

 

I look forward to helping to reach your fitness, fatloss or strength goals!

 

Lisa Barwise

Wellness Alchemist

Creator of Warrior Goddess Kettlebell Training

Author of Warrior Goddess Body Book and 28 Day programme

 

Join the Tribe >>>

Lisa Barwise

Author Lisa Barwise

Hi, I'm Lisa. I consider myself a Wellness Alchemist, the catalyst in the transformation of Strong Women around the world. Strong of mind, body and character.

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